Cranberry bean raw vs. Black turtle bean — In-Depth Nutrition Comparison
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A recap on differences between cranberry bean raw and black turtle bean
- Cranberry bean raw is higher in folate, fiber, selenium, and zinc, yet black turtle bean is higher in iron, copper, vitamin B1, and phosphorus.
- Black turtle bean covers your daily iron needs 46% more than cranberry bean raw.
- Cranberry bean raw contains 4 times more selenium than black turtle bean. While cranberry bean raw contains 12.7µg of selenium, black turtle bean contains only 3.2µg.
- The glycemic index of black turtle bean is lower.
Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Beans, black turtle, mature seeds, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more ZincZinc | +65% |
Contains less SodiumSodium | -33.3% |
Contains more SeleniumSelenium | +296.9% |
Contains more CalciumCalcium | +26% |
Contains more PotassiumPotassium | +12.6% |
Contains more IronIron | +74% |
Contains more CopperCopper | +25.9% |
Contains more PhosphorusPhosphorus | +18.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more FolateFolate | +36% |
Contains more Vitamin B1Vitamin B1 | +20.5% |
Contains more Vitamin B3Vitamin B3 | +34.4% |
Contains more Vitamin B5Vitamin B5 | +20.2% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Iron | 5mg | 8.7mg | 46% |
Folate | 604µg | 444µg | 40% |
Fiber | 24.7g | 15.5g | 37% |
Copper | 0.794mg | 1mg | 23% |
Selenium | 12.7µg | 3.2µg | 17% |
Zinc | 3.63mg | 2.2mg | 13% |
Vitamin B1 | 0.747mg | 0.9mg | 13% |
Phosphorus | 372mg | 440mg | 10% |
Potassium | 1332mg | 1500mg | 5% |
Vitamin K | 5.6µg | 5% | |
Protein | 23.03g | 21.25g | 4% |
Calcium | 127mg | 160mg | 3% |
Manganese | 0.92mg | 1mg | 3% |
Vitamin B3 | 1.455mg | 1.955mg | 3% |
Vitamin B5 | 0.748mg | 0.899mg | 3% |
Vitamin B6 | 0.309mg | 0.286mg | 2% |
Vitamin B2 | 0.213mg | 0.193mg | 2% |
Magnesium | 156mg | 160mg | 1% |
Carbs | 60.05g | 63.25g | 1% |
Polyunsaturated fat | 0.527g | 0.387g | 1% |
Vitamin E | 0.21mg | 1% | |
Fats | 1.23g | 0.9g | 1% |
Calories | 335kcal | 339kcal | 0% |
Net carbs | 35.35g | 47.75g | N/A |
Sugar | 2.12g | N/A | |
Sodium | 6mg | 9mg | 0% |
Saturated fat | 0.316g | 0.232g | 0% |
Monounsaturated fat | 0.106g | 0.078g | 0% |
Tryptophan | 0.273mg | 0.252mg | 0% |
Threonine | 0.969mg | 0.894mg | 0% |
Isoleucine | 1.017mg | 0.938mg | 0% |
Leucine | 1.838mg | 1.697mg | 0% |
Lysine | 1.58mg | 1.459mg | 0% |
Methionine | 0.346mg | 0.32mg | 0% |
Phenylalanine | 1.245mg | 1.149mg | 0% |
Valine | 1.205mg | 1.112mg | 0% |
Histidine | 0.641mg | 0.592mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Contains more FatsFats | +36.7% |
Contains more WaterWater | +12.6% |
~equal in
Protein
~21.25g
~equal in
Carbs
~63.25g
~equal in
Other
~3.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Contains more Mono. FatMonounsaturated fat | +35.9% |
Contains more Poly. FatPolyunsaturated fat | +36.2% |
Contains less Sat. FatSaturated fat | -26.6% |